New results from two long-standing Harvard studies have shown that a handful of nuts a day could help you live a healthier, longer life.
The report, published in the New England Journal of Medicine, also shows that daily nut eaters were less likely to die from cancer, heart disease, and respiratory disease.
âWe found that people who ate nuts every day lived longer and healthier lives than people who didn’t,â said study co-author Frank Hu.
Mr. Hu is professor of nutrition and epidemiology at the Harvard School of Public Health.
The researchers pointed out that the makeup of nuts – fiber, healthy fats, vitamins, minerals and phytochemicals – can provide “cardioprotective, anti-carcinogenic, anti-inflammatory and antioxidant properties.”
According to the report, daily nut consumers were 20% less likely to die during the study than those who avoided nuts. He said the results were gleaned from nearly 120,000 participants in the Nursing Health Study and the Physician Health Study.
Recipients would have answered questions about their diet early in studies in the 1980s, then every two to four years for 30 years of follow-up.
The researchers classified the participants into six categories ranging from never eating nuts to seven or more times per week.
The more often people ate nuts, the lower their risk of premature death, according to the study.
The report found that people at risk for a heart attack can reduce their risk by eating a healthy diet that includes nuts.
He suggests that eating nuts may lower low-density lipoprotein (LDL), cholesterol, and triglyceride levels, which he says play a major role in the build-up of deposits called plaques in the arteries.
He added that nuts can also improve the health of the lining of the arteries, reduce levels of inflammation linked to heart disease and reduce the risk of developing blood clots, which most often lead to heart attack and heart failure. dead.
The benefits of nuts for cancer prevention were reportedly analyzed in more detail in a separate study published in the National Library of Health.
The report reads in part; âStudies have shown that nuts are valuable sources of plant protein, monounsaturated fatty acids, vitamin E, folic acid, phytoestrogens and fiber.
âEmerging data have indicated that inflammation and oxidative stress have a role in the development of cancer; antioxidant and anti-inflammatory properties of nuts and their components can contribute to anticancer activity, as well as confer cardioprotective effect.
The report also found that frequent nut eaters are also less likely to gain weight, express.co.uk reported.
Mr. Hu said that nuts mainly contain healthy unsaturated fat, protein, fiber, vitamins, minerals and antioxidants.
âNuts are high in protein and fiber, which delays absorption and decreases hunger,â he said.
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According to the study, epidemiological data shows that a high consumption of nuts is associated with a lower incidence of obesity.
Nuts are able to suppress hunger by absorbing moisture from the gastrointestinal tract, which makes a person feel fuller.
Some researchers hypothesize that this is due to the impact of nuts on hormones that affect hunger, thereby promoting a feeling of fullness.
Tips for eating nuts
In one different study, professor of medicine at the University of Pennsylvania, Kris-Etherton, offered various tips for incorporating nuts into a normal diet.
The professor noted that nut butter could be spread on morning toast instead of butter or cream cheese and sprinkle chopped nuts on cereal or yogurt, toss nuts in a salad or stir-fry. , garnishing fruit or crackers with nut butter and taking nuts. fish or chicken in a crust, among others.
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